Three Ways to Prevent Morning Headaches

Morning headaches affect about 8 percent of adults, according to new research. Women experience them more often than men. The pain can have various causes, from too much or too little caffeine to dental problems. But whatever the cause, a headache right after getting out of bed is no fun...

Fortunately, there are tips to prevent it.

Caffeine can both help with headaches and cause them. Moderate amounts can relieve daytime headaches, but those who consume a lot of caffeine and suddenly lose it after a night's sleep can experience a rebound headache. Even 200 mg of caffeine per day, which is about two cups of coffee, can lead to headaches if you stop abruptly.

Rhiannon Lambert, a registered dietitian, explains to the Times : "If caffeine is suddenly eliminated, the blood vessels in the brain dilate, which can trigger morning headaches. Reduce your caffeine intake gradually over a few weeks to prevent this." If symptoms persist, it's wise to consult a doctor.

A study from the Netherlands shows that 40 percent of people report that their migraines begin in the morning, often between 4:00 and 9:00 a.m. This suggests a connection with the body's natural circadian rhythm.

Sleep specialist Dr. Neil Stanley emphasizes that even minor disruptions to your sleep routine can trigger headaches. "Lack of sleep, shift work, jet lag, or sleeping in on weekends can trigger morning migraines. Try to stick to regular bedtimes and work hours as much as possible." An early morning spike in the stress hormone cortisol can also worsen the pain.

Teeth grinding and jaw clenching are common causes of morning headaches, says Dr. Nigel Carter. Many people don't realize they grind their teeth at night, often due to stress, anxiety, or changes in their teeth.

Carter recommends relaxing before bed, but if the headache persists, a visit to the dentist can help. "Sometimes a bite adjustment is necessary. For many people, a special mouthguard at night helps reduce pressure on the jaw muscles and prevent headaches."

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